Prayer Push Jump
Gym Exercise Card
Equipment
The Prayer Push Jump is a dynamic bodyweight exercise combining a push-up with a powerful jump. It enhances upper body strength and explosiveness while engaging core muscles for stability. This combination improves overall athletic performance and cardiovascular endurance.
How to do it
- Stand with feet shoulder-width apart, hands in a prayer position at chest height.
- Bend knees slightly, then jump upwards explosively.
- Land softly bending knees, then smoothly transition to a push-up position.
- Perform a push-up, then push through hands to return to standing.
- Repeat for desired repetitions.
Muscles worked
Primary Pectoralis Major Sternal Head Quadriceps
Secondary Deltoid Anterior Gastrocnemius Gluteus Maximus Rectus Abdominis Triceps Brachii
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